I’ve experimented with many different workout lengths and have now found what is most optimal for both my schedule and progress. Today, I want to share my learnings with you. When determining the best workout length, several factors come into play, such as time, energy, intensity, and workout frequency. It can be confusing to figure out what leads to the best results, but based on my three years of bodybuilding-style training, here’s what I’ve learned.
How Many Times a Week Should You Work Out?
I work out daily, but you might be training 3, 4, or 5 days a week, and that’s completely fine. However, working out only 3 or 4 times a week isn’t enough if you want significant, tangible results. Ideally, you should aim for at least 5 days a week or more.
That said, your workout frequency shouldn’t determine the length of each session. Whether you train 5 or 6 days a week, each session should maintain the same intensity. Don’t fall into the trap of working out fewer days but for longer periods, thinking that it compensates. Consistency and intensity are key.
The Problem with Long Workouts
You might hear people say they trained for 3 hours and assume they’re making massive progress. However, this is a misconception. It is simply impossible to maintain high intensity for that long.
Some might argue that longer workouts allow for more sets and reps, but to see real progress, we need to overload our muscles effectively. A 1-hour high-intensity workout will yield far better results than a 3-hour low-intensity session.
After 1 to 1.5 hours, your body becomes fatigued, making it difficult to truly overload your muscles, even if you feel like you’re working hard. I’ve found that the best results come from workouts lasting between 45 minutes and 1.5 hours. You might have periods where you can push yourself for 1.5 hours, but there will also be times when external factors lower your energy levels. On those days, it’s always better to train with high intensity for 45 minutes rather than drag yourself through a 2-hour low-intensity session.
For me, the sweet spot is between 45 minutes and 1 hour 15 minutes. This allows me to consistently push myself to failure every day. If I were to train for 2 hours with 10 exercises, I’d instinctively lower the weight and reps at the start, knowing I still have a long way to go. Instead, I prefer focusing on 4 key exercises per muscle group and giving them my absolute best effort.
How Workout Length Affects Habit Building
If you’re trying to build the habit of going to the gym more frequently, or even every day, long workout sessions will make it exponentially harder to stay consistent.
Imagine telling yourself you need to spend 2 hours at the gym daily. That’s a massive mental barrier. To set yourself up for success, keep your workouts shorter and focus on intensity. This will not only yield the best results but also help establish a long-term habit. Staying motivated is much easier when you know you only need to do 4-5 exercises per session instead of 10.
My Personal Workout Approach
The number of exercises I do per muscle group varies based on my focus areas. Here’s how I structure my workouts:
- Chest & Back: 4 exercises each
- Legs: 5 exercises
- Arms: 1-2 exercises (always to failure)
- Shoulders: 2-3 exercises, depending on how much I do for arms
This approach keeps my workouts between 45 minutes and 1 hour 15 minutes, ensuring I can maintain high intensity. I don’t feel overwhelmed by long sessions, I stay highly motivated, and I see great results.
The Key Takeaways
- Train at least 5 days a week if you want to see major progress.
- Keep workouts between 45 minutes and 1.5 hours, quality beats quantity.
- Shorter, high-intensity sessions help build consistency and make it easier to establish a lifelong gym habit.
This is the advice I wish I had when I started training three years ago. It would have helped me reach my goals much faster, and I hope it helps you too.
